With temptation in the way, how do we stay trim over Christmas? Fitness and healthy food guru Joe Wicks, also known as the Body Coach, shares what he does to stay fit and slim in the holidays…
Who is the Body Coach?
The Body Coach, Joe Wicks, is a UK-based, fitness and nutrition coach who is also a social-media sensation, with 2,9 million Instagram followers and 3,2 million Facebook followers. He’s also a bestselling author and TV presenter, with numerous cookbooks and a fitness DVD under his (very trim) belt.
Joe says, “I started The Body Coach TV to inspire and motivate people to exercise more and to get fit, healthy, strong and lean.” He has a similar approach to dieting and says, “I’m sick and tired of people struggling on low calorie diets and meal replacement shakes. I’ve created various plans to educate people and give them the knowledge they need to get a lean, healthy strong body without going hungry.”
So, who better than Joe Wicks (The Body Coach) to guide us through the indulgent season?
Yes you can squeeze in a workout around parties and shopping
Joe says, “My philosophy is all about high-intensity workouts you can do at home – they’re especially good at Christmas when life is busy. Aim for a 20- to 25-minute full-body workout four days a week – include press-ups, mountain climbers, burpees, running on the spot, skipping, and squat jumps. [Visit Joe’s channel, The Body Coach TV on YouTube for guidance].
Take a look at this 15-minute home fat burner video…
All these moves get your heart rate up, burn kilojoules and keep you lean,” says Joe. The best time of day to don your Lycra? “I’m a big believer in training in the morning before the day’s distractions begin. Go to bed 30 minutes earlier and set your alarm 30 minutes earlier. You’ll have more energy and you’ll make better food choices throughout the day.”
No, you don’t have to be a drinks-party bore
“It can be hard to track what you’re drinking at Christmas parties,” says Joe. “So my first rule is, don’t try to keep up with who you’re socialising with. Stick to your pace and sip glasses of water in between alcoholic drinks.” Leanest picks? “Gin and sugar-free tonic, or vodka, soda and lime. Avoid beers and ciders, which are more calorific. As for canapés, decide if the food is good enough to warrant the extra kilojoules. As long as you’re exercising regularly and having a moderate intake of food, one night where you’re in a kilojoule surplus isn’t the end of the world.”
Yes, you can avoid sugary snacks while shopping
You know the drill. You need last-minute presents, but the mall is heaving. When you’re frazzled and low on energy, it’s tempting to hit the closest kilojoule-laden doughnut kiosk. Joe’s advice? “Eat a big, healthy breakfast that includes protein-rich scrambled eggs or avo on toast. Or, if you’re going to carry snacks, go for dried berries and nuts – full of healthy fats that give you more energy than sugary stuff.”
No, you don’t have to eat like a saint on Christmas Day
Hurrah! So we don’t have to pass on the Quality Streets, then? “Christmas Day shouldn’t be a time for thinking about weight loss,” says Joe. “My diet is more relaxed over the festive season but, as I exercise regularly throughout that period, I don’t gain much body fat – my advice is to be consistent with exercise. But Christmas Day and Boxing Day are all-you-can-eat days! I indulge in chocolates and cheese… all the stuff I never usually eat but for those two days, it’s a treat.”
Yes, you can (sometimes) exercise with a hangover
“If you feel really sick the next morning, then leave your trainers where they are. But otherwise, the key to feeling okay and hydrated the next day is drinking water before bed – aim for around a litre. You won’t want to do anything high intensity, so go for gentle movement like a slow and steady bike ride or jog. But don’t be too hard on yourself if you miss a workout after a heavy night. We all have ‘off’ days, so move on and start again the following day,” says Joe.
Joe’s top tips for staying lean year-round
Joe recently shared some of his tried-and-tested strategies on his Instagram account. Best of all? These tips are so easy to follow:
- I train consistently 5 days per week
- I mainly cook healthy food at home
- I don’t count calories but focus on portion control
- I don’t drink much alcohol
- I drink 2-4 litres of water every day
- I always focus on getting a good night’s sleep
- I live this life because it makes me feel happy, positive and energised!
Words by Christina Quaine